nightly wind down
Pour Out Your Worries
11 minutes · Audio access options are available in the app
Related Scripture: 1 Peter 5:7 (recording quotes TPT). The linked Bible reader uses the World English Bible.
Meditation transcript
Transcript of the recording. Scripture translation labels describe the translation quoted in the audio.
0:01Begin by getting comfortable, and when you're ready, allow your eyes to slowly close.
0:20As your body begins to relax, allow your awareness to rest with this verse and prayer.
0:32Pour out all your worries and stress upon Him, and leave them there.
0:46And again, pour out all your worries and stress upon Him, and leave them there.
1:05Bring your attention to any emotions you're carrying with you in the body.
1:17Not placing judgment on the feelings or engaging with them, just noticing them.
1:29Taking note of the emotions and then letting them go.
1:46Begin to notice that deeper sense of calm beneath those emotions.
2:07Maybe even begin to visualize a place that feels safe, a place where you feel loved and taken care of.
2:27This is a place of safety and acceptance.
2:40God loves you and wants you to feel loved.
2:47He wants you to feel a sense of security in Him.
3:06In this place of safety, begin to notice how your body feels.
3:21Consciously relaxing the body and allowing God's presence to calm your mind.
3:44For a moment or two, relax and notice how you feel in this place.
4:03If the mind wanders off, that's okay.
4:09When it feels natural, bring your awareness back to this place of love and safety.
4:31Surrendering all of your worried thoughts, your stresses, and maybe even your responsibilities.
4:43Just relaxing and releasing.
4:50Letting go.
5:11Now, let's relax the muscles.
5:17Start with the hands, letting go of the tension in the hands.
5:33Let the palms open and relax each finger.
5:46Let your grip relax.
5:55Let the arms relax and the joints release.
6:07...
6:07the shoulders falling away from the ears.
6:18Feel the weight of the body.
6:28And now to the legs.
6:33Relaxing and letting go.
6:41Allow the legs to be heavy.
6:52Allow the muscles to completely relax, almost like they're melting.
7:23If you need a deep breath, take it.
7:29Keep it easy and natural.
7:46Notice how the breath changes the way you feel.
7:57There is nowhere to go, nowhere to be.
8:03You are here.
8:09Everything is perfectly how it should be.
8:21Let your mind relax.
8:26You are safe.
9:00Allow yourself to release those feelings of tightness and tension.
9:37And now, for a moment or two, let go of any focus.
9:47Just allow yourself to be.
10:05Take this verse with you.
10:09Pour out all your worries and stress upon Him and leave them there.
10:26God, I know you're always with me.
10:32Thank you for all of your blessings.
10:37Help me to relax and let go in your presence.
10:44I trust your plan for my life.